WARM UP
20 Russian swings
10 Reverse shrugs
10 Band pull aparts
MOBILITY
Pistol of doom
Hipster glides
Peanut crunches
First rib love
STRENGTH
Back squats 5×5
SKILL
5mins
Rope climbs working on foot lock and big bites up,
and using feet to slide down with control
WOD
15min AMRAP
4 Strict pull ups
6 Shoulder to overhead 85/55kg
8 Kettlebell swings 32/24kg
COMPETITORS
SESSION 1
- Lower body strength 10 x 3 or 15 x 2 @ 5RM weight
- Upper body strength 10 x 3 or 15 x 2 @ 5RM weight
- Lower body accessory 2 3×10
- Upper body pulling accessory 2 3×10
- Upper body triceps accessory 2 3×10
SESSION 2
- 5min practice hand stand walking
- 5min practice hand stand holding and freestanding push ups
- 3x15m Farmers carry max weight
- WOD